Dryland Workout for Swimmers

September 7, 2023

Dryland Workout for Swimmers

Things you will need:

  • A banging playlist, around 45 minutes long
  • Resistance band
  • Skipping rope
  • StretchCordz
  • Medicine ball or pull-up bar


  • 10 arm swings in each direction (front, back, monkey, double front, double back)
  • 10 leg swings (front-back, side-to-side)
  • 2×10 band pull aparts
  • 20 dead-bugs
  • 30-banded hip bridge hold
  • 30 front plank
  • 60 jumping rope

Main Set:

Part 1: 10 rounds, each round @2:00…

  • 30 StretchCordz freestyle pull
  • 30 rest
  • 5 pulls ups or 10 single-arm med ball slams
  • Take the rest of the minute rest

4-5 minutes rest. Shake it out. Get some water in you. Add a couple of tasty licks to your playlist.

Part 2: 5 rounds, each round @2:00…

  • 30 bodyweight squats + :30 rest
  • 15 squat jumps + :45 rest


  • 3×30 flutter kicks on your back
  • 3×30 russian twists
  • 3×30 mountain climbers


15-minute stretch

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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